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Daily diet plays an important role in keeping bones strong, supple and avoiding bone-related diseases such as: Osteoarthritis, polyarthritis,... Therefore, food choices Good for bones will help prevent diseases related to bones and joints.
To help build strong bones you need to have a balanced diet, combined with regular physical exercise (so that the bones get the signal to adjust and repair). Here are some foods that are used in the daily diet to help with the repair and development of the bone system.
1.Vegetables are dark green
Calcium has an important role in protecting strong bones and there is no substitute. Calcium is abundant in cow's milk, but it is also found in many vegetables, especially dark green vegetables.
The best choices are dark green vegetables like Bok-choy, Chinese cabbage, kale, collard greens, turnip greens. One cup of cooked radishes has about 200 mg of calcium (which meets about 20% of the daily calcium requirement). In addition, dark green leafy vegetables are also rich in vitamin K, which reduces the risk of osteoporosis.
2. Potatoes
Two lesser-known nutrients that help keep bones strong are magnesium and potassium. If the body is deficient in magnesium, the body will have problems with vitamin D balance, and affect bone health. Potassium has the effect of neutralizing acids in the body and also has the effect of filtering calcium out of the bones. The best way to get either nutrient is to eat a medium-sized sweet potato baked with no salt.
3. Citrus fruits
Add a grapefruit to breakfast to wake up the taste buds for the whole day. Citrus fruit contains high levels of vitamin C and has been shown to prevent bone loss. One whole grapefruit with red or pink flesh has about 91 mg of vitamin C. This amount provides the recommended amount for the whole day. Alternatively, oranges can be used. This fruit has a vitamin C content of about 83mg.
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4. Figs
If you are looking for fruits that promote bone health, then figs will probably be the first choice. Five fresh figs will have about 90mg of calcium and other bone-strengthening nutrients like potassium and magnesium. Fresh figs are grown in California during the summer and fall. But it is possible to look for this fruit all year round. Dried figs are also great for bone health. Half a cup of dried figs has 121 mg of calcium.5. Salmon
Salmon and other fatty fish provide a range of bone-strengthening nutrients. They contain vitamin D, which helps the body use calcium and omega 3 fatty acids, which can be very supportive of bones. One of the best ways to buy salmon is canned fish because they include small, tender bones that are introduced into the meat during the canning process. 85 g of salmon has about 197 mg of calcium.
6. Almond Butter
Made simply from ground almonds and may contain a bit of salt. Almond butter is a product that helps the body easily increase the amount of calcium. Two tablespoons of almond butter 112 mg calcium. Plus, almonds are packed with potassium (240 mg in two tablespoons of almond butter) as well as other proteins and nutrients that play a role in building strong bones.
7. Plant-based milk
Cow's milk is a relatively high source of calcium for the body to build strong bone system. Besides, nut milks also have the same effect. These types of milk include: Soy milk, almond milk, coconut milk... all contain a lot of calcium and other nutrients that are essential for the development of the body.
8. Vegetable Protein
In fact, tofu is a plant-based food with high nutritional value. Half a cup of calcium-rich tofu contains more than 800 mg of calcium. Tofu is also beneficial in building the body's skeletal system. Many studies show that isoflavones in tofu are abundant. That makes tofu or soybeans useful in preventing bone diseases in postmenopausal women.
9. Orange juice
Bottled orange juice contains a lot of calcium. That said, it is still possible to increase the amount of calcium in the diet wonderfully with the use of orange juice. In fact, research shows that orange juice is as effective in increasing calcium as milk.
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10. Dried fruit
Many studies have found that we eat prunes every day, which provides vitamin D and calcium, which work to improve bone density by slowing bone breakdown in the body.
11. Use smart sweeteners
Unlike refined white sugar, molasses is an extremely good source of calcium for the development of the body's skeletal system. In just 1 tablespoon of sweet syrup will have up to 41mg of calcium. Being able to substitute molasses instead of using honey with yogurt or oatmeal will make the foods better for the body, especially the bones.
In addition to foods that have many benefits for bone development, the diet should also limit unhealthy foods such as viscera (rich in phosphorus), fast food, and salt. .. and should avoid using beer, alcohol, tobacco or other stimulants.
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Article reference source: Webmd.com
